1. Lie prone on the floor and place your feet close to each other. If you want to increase the load, you can put them on elevation.
  2. Place your palms close to each other, so that thumbs and pointer fingers form looks like a heart. Place other fingers on the required distance to maintain balance during exercise. This is your starting position.
  3. Slowly push-down, flexing your hands (approximately for 3 seconds) until your chest almost touches them.
  4. After touching, begin to push up using triceps and torso force until your elbows are completely straight.
  5. Do not pause on top position with extended hands, but slowly repeat the movement.


Strengthen the chest muscles, the triceps on the back of the arms and deltoid muscles in front of the shoulders. Focus on triceps